Weight training may actually lower blood pressure
4:40 AM Tue, Apr 28, 2009 | Permalink
Email
| Email this entry
 |
 |
Projo Fitness BlogInside & Out |
AP photo Fred Glass, 72, lifts a barbell weighing 315 pounds in the basement gym of his Allentown, Pa., home.
In 2008, 72-year-old Fred Glass set an International Powerlifting Association world record for his weight and age, squatting 400 pounds and dead lifting 380 pounds in a competition at the York Barbell Co. in York, Pa. Now, we've all heard that weight lifting can be good for our bones as we get older, but is weight training bad for blood pressure -- as some have suggested? It's well known that regular aerobic exercise can improve circulation and reduce blood pressure -- but are the Fred Glasses of the world (could there be more than one?) also putting themselves at risk? The New York Times notes that for years, people with hypertension were warned against it, because doctors feared that spikes in blood pressure during strenuous lifting might cause dangerous problems and, in the long term, raise blood pressure. But studies had not provided much evidence. And in recent years, large studies have found the opposite: that ultimately weight lifting reduces resting blood pressure, because with stronger muscles, there is less demand on the heart during everyday activities. For example, an analysis in the journal Hypertension examined 11 clinical trials comparing 182 adults who lifted weights several times a week and 138 who did not. Overall, it found that weight training lowered resting systolic blood pressure (the top number in a pressure reading) by 2 percent, and diastolic pressure by about 4 percent -- small gains that can greatly improve cardiovascular health. Another report by the American Heart Association, published in the journal Circulation, found that just two or three bouts of weight training a week -- with exercises like curls and presses -- were enough to lower blood pressure. The association says that resistance training can benefit heart patients as well but recommends consulting with a doctor first for guidance. 
CommentsLeave a comment |
New comments
New photos
Authors
New posts
Projo blogs
Archives
I've been lifting weights since I was a teen. I'm now in my late 40's and have never had a problem with my blood pressure. I might add that I've never had any serious health problems. My advice to anyone in the over 40 crowd who is weightlifting (even if you've been doing it for a long time) is to go light on the weight and heavy on the number of reps. Heavy lifting after a certain age can wreck havoc on the shoulders.
But it's a great form of stress relief.
Report Abuse
Forget blood pressure, weight lifting after 40 makes you feel young and strong again. You're never too old to build muscle and get your body chemistry flowing again. And by the way you'll look a lot better too. GO FRED!
Report Abuse
I am a 53 year old competetive bodybuilder. In my vast experience over the years, BP will elevate in athletes when they are exerting themselves, whether they have a predisposed issue or not. If you are not predisposed with any BP issues, it should normalize during normal activity or when relaxing (outside of the gym).
Report Abuse
I have been training under Fred Glass for 20+ years. He has been an inspiration to my brother, friends & myself in many ways. He is one of the most experienced trainers in the industry with 46 years experience and counting!!!
Report Abuse
Well… I visit your website first time and found this site very useful and interesting! Well… you guys doing nice work and I just want to say that keep rocking and keep it up!!!!
adam
weight training
Report Abuse
The lowest BP reading I had at a doctor's office was about 1.5 hours after a significant resistance training session. And other experience I have had tells me that weight training has actually lowered my BP even more than cardio training. This surprises me, but it is just what I actually experienced myself.
Report Abuse
Wow, Fred Glass is an inspiration. I have been weight training for a couple of years now and have never had the balls to max out on the deadlift.
I understand that it's a very important exercise to take advantage of but there's I'm working more on speed and reps than weight and sets.
I've been following the Escalating Density Training program and it's worked pretty decently. However, I'd like to know what kind of program Fred Glass is following and how to stay healthy once I get to that age.
Thanks for the share.
-Tyler
Report Abuse